Arms today
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
Tricep DB skull crusher
16kgx12
16kgx8
Cable pushdown
30kgx6
32kgx6
Forearms exercises
Pull-ups
4
Ab wheel
6
Crunches
6
16 mins cardio
Back today
DL
130kgx6
145kgx6
160kgx4
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
160kgx10
160kgx10
Pull-ups
Overhand
16kgx6
16kgx6
Parallel grip
22kgx6
Chest & cardio today
DB press
40kgx6
48kgx6 - some f*cker was hogging the 50s and thereās nothing heavier
48kgx5
48kgx5
Incline DB press
40kgx4
40kgx4
Weighted dips
40kgx6
Pull-ups
4
Ab wheel
6
16 mins cardio
Legs today
Warmup incl 1 set pull-ups and 2 sets SLDL - I donāt want any injuries!
Squat - not going too crazy on weight this week so my knees are 100% for next week
100kgx6
100kgx6
100kgx6
100kgx6
100kgx6 - sets got easier as I went along. Probably because it was early in the morning and my body was waking up.
SLDL
107.5kgx6
107.5kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Ab wheel
6
Pull-ups
4
Shoulders abs & cardio
Seated DB OHP
32kgx6
32kgx6
32kgx6
32kgx6
32kgx6
Ab wheel supersetted with bosu ball crunch
6 + 12
6 + 10
6 + 8
4 pullups
16 mins cardio
Arms today
BB curl
50kgx6
50kgx6
DB curls
24kgx6
24kgx6
DB skull crusher
16kgx11
16kgx10
Seated dip (cable pushdown was taken)
50kgx16
73kgx8 - felt a good pump from this and that it was working a different part of the tricep.
4 pull-ups
Ab wheel
6
16 mins cardio
DL & traps
DL
130kgx6
145kgx6
160kgx4
130kgx6
BB shrugs (squeeze traps before and after)
160kgx10
160kgx10
Chest & cardio
100kgx6
115kgx3
105kgx6
105kgx5
Incline DB press
40kgx4
40kgx4
Dips
40kgx4
4 pull-ups
Ab wheel
6
16 mins cardio
Back #2
BB row
100kgx6
100kgx6
Cable row
66kgx6
Pull-ups
Overhand
16.5kgx6
16.5kgx5
Parallel grip
22.5kgx5
Side plank raises (bodyweight) supersetted with 25kg standing side plate raise (each side)
10x2
Legs today
Squat
100kgx6
117.5kgx4
117.5kgx4
100kgx6
100kgx6
SLDL
107.5kgx6
107.5kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Shoulders abs & cardio
Seated DB OHP
34kgx4
34kgx5
34kgx4
34kgx4
34kgx4
Ab wheel supersetted with bosu ball crunch
6 + 12
6 + 10
6 + 8
6 + 6
4 pullups
16 mins cardio
Arms & cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
DB skull crusher
16kgx11
16kgx8
Cable pushdown
30.6kgx6
30.6kgx6
Forearms exercises
4 pullups
16 mins cardio
Workouts:
Back 1 (deload)
DL
100kgx6
100kgx6
130kgx6
130kgx6
Shrugs (squeeze traps before & after)
160kgx6
160kgx6
Legs (deload)
Squat
60kgx6
100kgx4
100kgx4
100kgx4
60kgx6
SLDL
100kgx6
100kgx6
Calves exercises
4 pull-ups
Chest
100kgx6
60kgx10 with double reps and PT pushing me down half way up on alternate reps
120kgx5 with lowering slowly only
60kgx10
130kgx3
Back 2
Barbell row
100kgx6
100kgx6
100kgx6
Weighted pullups
Overhand
15kgx4
15kgx4
Parallel grip
20kgx4
Obliques exercises
Legs
Squat
100kgx6
117.5kgx4
120kgx4
100kgx6
100kgx4 (pausing at the bottom)
SLDL
107.5kgx6
107.5kgx6
Calves exercises
Arms & cardio today
BB Curl
50kgx6
50kgx6
DB curl
24kgx6
24kgx6
Tricep extension
68kgx6
82kgx4
DB skull crusher
14kgx10
14kgx8
Forearm exercises
4 pull-ups
20 bosu ball crunches
16 mins cardio
Back 1
DL
130kgx6
140kgx6
150kgx4
100kgx10
Shrugs (squeeze traps before & after)
150kgx10
150kgx10
4 pull-ups
Ab wheel 6
Back
DL
130kgx6
145kgx6
155kgx4
130kgx4
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx10
150kgx10
Pull-ups
Overhand
15kgx6
15kgx6
Parallel grip
25kgx6